11/28/20

Here is today's #WOD!


HOME GYM

EMOM x15

Min 1: :30 sec constantly varied push-ups

Min 2: 10-15 T2B

Min 3: alt 10-16 Jumping Lunges


Notes:

  • constantly varied push-ups: look for all reps to be in a different hand position than prior rep

  • every rep change hand, arm position

  • get creative, have some fun

  • no more than attempts on T2B/Knee Tucks

  • for those who have T2B but limited on reps, complete max T2B and finish remain reps as knee tucks

  • those without a hanging surface, complete as V-ups/Lying Knee tucks

4 Rounds @80%

200m Row

7 S2OH @135/95

12 alt Single Arm DB Squat Cleans @35/20

45 DUs


Coaches Challenge

BB @185/125

DBs @50/35


BODY-WEIGHT/FAMILY

EMOM x15

Min 1: :30 sec constantly varied push-ups

Min 2: 10-15 V-ups/Lying Knee Tucks

Min 3: alt 10-16 Jumping Lunges


4 Rounds

30 Jumping Jacks

60ft Shuffle (30ft increment left/right)

15 Kang Squats

60ft Shuffle

15 Burpees


Notes:

  • make sure to face same direction on all shuffles

#missionaccomplished


Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf


Happier. Healthier.

Your friends at Black Iron CrossFit

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